This Jump Rope HIIT Workout Will Burn So Much Calories

Ever wondered about the calorie-burning potential of skipping rope? The quick reply: it's impressive. This HIIT-style jump-rope exercise will escalate your heartbeat and induce perspiration.

If the gym doesn't appeal to you, substitute it with a jump rope! It's an effective way to enhance the strength of your legs, butt, shoulders, and arms. But how many calories does jumping rope actually incinerate? It's over 10 calories a minute, which implies burning more than 100 calories with just a 10-minute workout.

Beyond its caloric-burning impact, jumping rope offers numerous other benefits — it's especially good for your heart health. Therefore, when your typical at-home cardio routine begins feeling monotonous, adding jump-rope HIIT exercises can bring in some variety.

A session of jump-rope HIIT is an efficient means of including an impactful cardio exercise when you're constantly on the move — simply pack your jump rope in your carry-on luggage and you're good to go. The energetic feeling post a round of jumping rope is simply an added bonus. A jump rope (duh)

Double-Leg Jumps

A. Hop continuously at a steady pace. Keep shoulder blades down and back, chest lifted, and land softly throughout this jump-rope HIIT exercise. Swing the rope with wrists, not arms.

Jump for 5 minutes.


A. Bring elbows directly under shoulders, nose directly over thumbs, and feet shoulders-width apart. Draw belly button up and in. Keep legs engaged the entire time and take deep breaths.

Hold for 45 seconds.

Single-Leg Jumps

A. Jump continuously on one leg for 30 seconds. (Keep leg that is lifted in front of leg that is jumping.)

B. Switch to other leg for 30 seconds.

Repeat, doing 2 sets for a total of 2 minutes.

Double-Leg Jumps

A. Hop continuously as fast as possible.

Jump for 2 minutes.

Opposite Arm/Leg Extensions

A. Start on hands and knees with wrists directly under shoulders and knees under hips.

B. Extend left leg only up to hip height while extending right arm up next to ear.

C. Return to center. Switch sides, lifting right leg up only to hip height while lifting left arm up next to ear.

Continue alternating for 45 seconds.

Repeat the entire circuit again for a total of 2 rounds.

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